Howdy everyone, I’m getting back into lifting after a bit of a hiatus due to life. I’ve ran a few programs over my life (I’m 32 now) and 5/3/1 is always the most rewarding program / principals to follow. I’m laying out my plan, not for affirmation or anything but just to give anyone lurking some context and posts to check out if they’re deciding how to structure their program.
32 years old. Straight evil White male. 6’3”. Dad of two. Husband to one. Blue Collar (Pipefitter). 245lbs not fat.
Weeks 1 / 3 / 5:
Workout A1
>SSB squat 5/3/1
>Cambered bench 5x10
>Pulldowns 5x10
>Triceps 5x10
Workout B1
>OHP 5/3/1
>RDL 5x10
>Rows (probably with a cambered bar) 5x10
>Biceps 5x10
Weeks 2 / 4 / 6:
Workout A2
>Bench press 5/3/1
>Front squats 5x10
>Pulldowns 5x10
>Triceps 5x10
Workout B2
>TBDL 5/3/1
>TBOHP 5x10
>Rows (probably with a cambered bar) 5x10
>Biceps 5x10
I do near daily Hollow Holds for abs and will be doing 2 days of running / conditioning a week. One will probably an interval run workout and another will probably be 3-5 miles.
I’ll lift on Sundays and Wednesdays and do my conditioning Mondays and Thursdays.